# Chest-Supported Rear Delt Row

URL: https://heatsy.app/ex/lying-dumbbell-rear-delt-row

Also known as: Lying Dumbbell Rear Delt Row, Prone Rear Delt Row, Incline Rear Delt Row

Variation of: [Dumbbell Rear Delt Row](https://heatsy.app/ex/dumbbell-rear-delt-row)

Body region: Shoulders, Back

## Muscles

- Main: Deltoid, Trapezius
- Helps: Infraspinatus, Teres Minor, Rhomboids, Brachialis
- Holds: Flexor Digitorum Superficialis

## Equipment

- Dumbbells
- Adjustable Bench or Flat Bench

## Technique

1. Holding two dumbbells, lie face down on a low-incline bench or a high flat bench.
2. Let the arms hang straight down with palms facing your feet.
3. Row the dumbbells up with the elbows flared out to the sides until the upper arms are level with the shoulders.
4. Lower slowly until the arms are straight.

### Cues

- The bench takes the lower back out of the lift, so keep the chest on the pad.
- Keep the upper arms roughly perpendicular to the body.

### Common mistakes

- Lifting the chest off the bench to heave the weight.
- Tucking the elbows so it becomes a regular row.

## Alternatives

- [Rear Delt Fly](https://heatsy.app/ex/rear-delt-fly)
- [Face Pull](https://heatsy.app/ex/face-pull)